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Roasted Garlic Cauliflower Alfredo Sauce

Roasted Garlic Cauliflower Alfredo Sauce – turn cauliflower into creamy and delicious sauce with the addition of roasted garlic and Parmesan! Skip the cheese for a vegan option! Check out our VIDEO to see how to make it!

Happy Monday, friends! I hope you had a wonderful weekend! After a carb-loaded and sweets-filled last week, I thought it’s time for delicious savory dinner recipes. And I am starting with a healthy one!

One of my Hubby’s favorite pasta dishes is chicken Alfredo. The creamy garlic Parmesan sauce with chicken and linguine is pure comfort food. This summer, I have been working on lighting up our favorite dishes and incorporating healthier options into out menu everyday. Hello, green smoothies!

This sauce is a combination of two veggies I absolutely love: cauliflower and garlic. I grew up eating a lot of cauliflower. My Mom had a collection of recipes using this veggie and made them a lot. The smell of sauteed garlic is my childhood memory, since my grandmother used it in almost every dish. I always have a jar of minced garlic in my fridge and now, roasted garlic cloves too. (P.S. I made a page on roasting garlic! Check it out, HERE!).

I’ve been making this sauce since it rocked Pinterest. It just gives me another reason to love cauliflower. When I don’t turn it into rice or roast the whole head or bake breaded florets – I cook it and blend it into a perfectly creamy sauce.

Recently, I was planning on making it for our pasta and the roasted garlic for my focaccia. Then a light bulb went of in my head and few cloves found it’s way into the blender with the cauliflower. Best.decision.ever.

I add Parmesan cheese to my sauce because there is no Alfredo without it, but feel free to skip it for a vegan option or if you are currently on a Whole30 program!

According to MyFitnessPal, one serving of this sauce is 118 calories!

Check out our video to see how we made this sauce!

This recipe makes 3 cups of sauce, but if you are lucky like me and get a large cauliflower head at Aldi’s for $1.40 – you will end up with 7 cups f florets and make two jars of the sauce! Big score and so much cheaper than a store-bought sauce! Not to mention healthy. I have several versions of this sauce cooking up and can’t wait to share them with you so stay tuned!

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Thanks for the great recipe! I’m not a fan of cauliflower so I was very hesitant, but I’m on a super restrictive diet right now so I figured I’d give it a try. I LOVE IT!! I’m dairy free among other things now so I added a 1/4 cup nutritional yeast instead of Parmesan and it totally works! My cheese loving hubby even liked it! Thank you thank you!

HIIIII! So I have celiac disease and this looks like an amazing alternative for me! I am wondering…I love pizza and thinking of starting to make my own, but I LOVE garlic part pizza sauce instead of marinara! Do you think the consistency of this will be good for a pizza sauce as well!?! Can not wait to try it! Thanks so much!!!

I made this last night and was pretty surprised. I knew it obviously wouldn’t taste like my homemade Alfredo sauce made with a whole stick of butter and 2 cups of heavy cream and 5 ounces of shredded Parmesan…. but since I’m dieting I thought I would give it a try. After I blended it and gave it a taste I couldn’t believe that it was really pretty good considering the main ingredient was cauliflower, (which I am not a big fan of). I spooned it over spaghetti squash. My son and his girlfriend were here for dinner and they are dieting as well. I just told them that it was a low calorie version of Alfredo sauce. They thought it was good, but couldn’t guess the ingredients. They guessed half and half. They were pretty surprised when I told them the ingredients. I put the remaining jar of sauce in the fridge and plan on having it during the week. I would guess one week is probably as long as it keeps? So thanks for a great recipe. I do have one question…… you stated that fitness pal says one serving is only 118 calories, but you didn’t mention how much one serving is. Is it a half of cup? One cup?

Made this sauce tonight for dinner and it was DELICIOUS! I must say I was hesitant at first, as I find cauliflower doesn’t have much of a taste. The garlic and parmesan cheese gave it so much flavor — wonderful recipe and will be using this again!

Hi Emma! THANK YOU so much for letting me know! I am so happy that you enjoyed this recipe. I make it all the time too and I love it when people try it and enjoy it so much. Have a beautiful week! -Anna

I tried it tonight but it didn’t work out anywhere near as sauce-like as yours. Any advice or tips? Maybe I didn’t cook the cauliflower for long enough ? There was no guide so I boiled it for about 10mins. Honestly I don’t know what I did wrong but the “sauce” was grainy like mashed cauliflower and not a smooth sauce even though I blended it for ages.

The taste was perfect – simply sublime! I added a pinch of nutmeg and fresh parsley on top which complimented it perfectly 🙂

Hi Sarah! Thank you for the comment! Yes, definitely the cauliflower was undercooked. It has to be very soft to turn into a smooth sauce. I am so glad you loved the flavor! I swear, I could add roasted garlic to everything! Love the touch of nutmeg and parsley. 🙂 Thank you for stopping by! I hope you will make the sauce again.

Made this tonight. I had a pretty large head of cauliflower so needed A LOT more liquid to thin it out, probably around 1.5 cups worth. I also added 1/4 cup half and half and a dash of nutmeg. Pureed it with an immersion blender which worked great. Not only is it a sauce, I may eat a bowl of as soup, as its still pretty thick!

Hi Jazmin! It’s easy to trick a person with this sauce if they don’t know it’s made from cauliflower. It doesn’t have a strong cauliflower taste. The roasted garlic and Parmesan give it the Alfredo sauce flavor. You can always adjust the amount of these ingredients to make it perfect. Hope this helps!

I’m not sure why I STILL haven’t tried cauliflower sauce?! Yours looks AMAZING especially with the addition of roasted garlic – yum! I’ll have to skip the parm 🙁 since I’m currently doing Whole30 but I’m super excited to have something delish to eat!